Friday, June 3, 2011

Exercise of the Week: Elevated Plank Mountain Climbers

Sometimes you've got to work with what you've got. When you don't have your gym equipment to get your workout on there are a lot of things you can do using what you have around you. This weeks exercise of the week comes from this sort of a situation. I would normally do these with a bench at the gym, but a chair or step works perfectly.

STEP 1: Start in an elevated push up position with your feet on top of the chair/stair. 
 Make sure your core is tight (tight abs/tight glutes) and your shoulders are pressed down and back. Keep your butt down and flat so your whole body is in line. 

STEP 2: Bring your right leg into your chest as tight as you can, keeping your hips down as much as you can. Return your right leg back to the chair.

 STEP 3: Bring your left leg into your chest and then return it back to the chair.

Try these out! They are an AWESOME core workout. Shoot for doing 10-20 reps on each side, and if you feel like you can handle more than that go for it. If you want to add a challenge to a push up in between each rep of one right knee/left knee.

It's easy to use vacation as a reason not to move, and sometimes I think that is a great break for your body! However, if you are still wanting to workout there are lots of things you can do to get your workout on without any equipment at all! Click HERE or HERE for some more vacation workout tips. This morning Benita and I did yoga on the balcony with the ocean breeze and the warm sun making the perfect addition to our sun salutation. Working out with the beach to your side and the sound of crashing waves in the background is rough...have I said I'm going to miss this place?
Cause I am. 

Aside from the normal running/walking/biking/swimming in pools etc...have you ever worked out outside? I remember seeing those infomercials of people working out on the beach when I was younger, and I always thought it made it look so much more fun. Well I agree now. Doing yoga outside was so peaceful and serene. Doing some strength training outside was fun too. I could get used to that. I hope you are having an awesome week! I go home tomorrow, and I'm trying to not think about it. Real life sounds like something I did so long ago... ;)


Julia said...

ahhh! Crazy Debbie at the gym had us do these planks in the core class last week and they were killer!!! my abs were sore for a good way :)

I LOVE working out on the beach. best thing ever!!! Enjoy your last day!!! So sad that your trip is coming to an end...but I did miss you :)

Samantha said...

gonna have to try this one! thanks! wish i was on the beach instead of in an office :(

Natalie Cates said...

Love some core work! I will add these in for sure! I hope that you are having an amazing last day on vacation!!!! I LOVE working out outside - it makes it much more fun. A few years ago I taught a bootcamp class at a local park and it was amazing! :)

kara t. said...

You are such a good example of how to come back from vacation without having to unpack "regret" out of your suitcase!

There's a big park by my house that hosts a bazillion events during the summer and one of them is every Sunday morning they have yoga in the park. It's fantastic. I went to Santa Monica last summer and there were tons of trainers training people on the beach. I had a trainer once that would have me do stuff on top of the parking garage but it's just not the same!

Erin@gosupermamago said...

I am SO jealous of your vaca!

I LOVE doing outdoor workouts! I did a short crossfit workout outdoors the other day: run 400m, 15 burpees, 15 dips, repeat 4x. I also do lots of bodyrock workouts outdoors. :)

Mrs. JM said...

ummm ... is that you? better question, are those your triceps?! holy triceps girl!

i love all things plank. i'm not as big of a fan of mountain climbers. lol. i'll try those for sure.

the most i do outside is running. boo ....

Rene said...

Just thinking of those planks make me sore. I've just come back to the gym after a 2 1/2 weeks hiatus and I can barely sit down.
I've never done anything except run outside. I love running on the beach.

Kiley said...

Sweet twist on the mt climbers. Looks like a killer

Jody, RD said...

So do you try to this quickly like a cardio mountain climber? Or slow and controlled more focusing on the core work?

Melissa said...

oh my, I have a love/hate relationship with both the plank and mountain climbers...

Working out outside is such a lovely break from routine; yoga sounds so peaceful!

The Noble Fam said...

i am going to have to try this! looks like a good one! :)

ashley & sundance said...

I miss you!!! Please come home soon ...

I hate that you look so incredibly hot in your pictures. If i did those planks my belly button would be touching the floor ... ugh.

Yogurtland date when you get back?? And/or Pizza Factory?!

Kelsey said...

I hate regular mountain climbers so I'm sure these are much harder!

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